And seeing that is part of having a broader perspective. Marques, who wrote Bold Move: A 3-Step Plan to Transform Anxiety Into Power , has seen people who have focused on resilient practices change the trajectory of their lives. In working with a nonprofit focused on men transitioning out of prison, she met a young man who told her that after a challenging look from another man, he asked a friend to bring him a gun so he could shoot him.

But in the time it took for the gun to arrive, he paused, thought about his options and what he wanted, and walked away. After a presentation, a woman came up to her and said Marques had convinced her not to quit her job and deal with problems at work instead, and she got a promotion. Will you help keep Vox free for all?

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You can also contribute via. Understand the world with a daily explainer plus the most compelling stories of the day. Explainers Israel-Hamas war election Supreme Court. Animal welfare Climate change What to watch. Filed under: Even Better Life Mental Health.

Resilience is invaluable in tough times. By Elise Craig Dec 10, , am EST. Share this story Share this on Facebook Share this on Twitter Share this on Reddit Share All sharing options Share All sharing options for: Resilience is invaluable in tough times.

Reddit Pocket Flipboard Email. Her writing has appeared in the New York Times Magazine, the California Sunday Magazine, Wired, Marie Claire, and the New York Times for Kids. Align with your values A huge part of resilience is making sure that you make decisions that match your values.

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The Latest. What do COVID, family loss, and a devastating super typhoon have in common? The super typhoon Rai devastated the Philippines last December 16, It passed directly over the Cebu province where I live at 7 in the evening and wreaked havoc for 4 hours — yet the damage it left behind lasted for more than 2 months and counting for all of us in Cebu.

The first week after was like living in a post apocalyptic world. My husband and I lined up for hours just to get money from the ATM, buy food, clean drinking water, and gasoline.

We were without electricity for more than 3 weeks and yes, we spent Christmas and New Year in the dark. I was thankful we were safe but I cried, I ranted, and went through stages of trauma recovery. But I am thankful for the tools I learned through Happy Brain Science because it helped me dig through my emotional toolbox and become even more resilient during tough times.

Adapting to change is never easy, but you can shift how you respond to stress. When Luana Marques was growing up in Brazil, life was not easy.

Drugs and alcohol were also a problem. She lived in poverty with a single mother and experienced a lot of trauma and adversity.

Eventually, she moved in with her grandmother, who taught her how to approach her fears without avoiding them, and to tolerate discomfort. The opposite is being the water.

You flow around the change. Years later, when Marques, now an associate professor of psychology at Harvard Medical School, was studying cognitive behavioral therapy, she realized that her grandmother had been giving her lessons in resilience.

As stressors like war in Ukraine and the Middle East pile on top of the pandemic, inflation , layoffs, and growing rates of anxiety and depression, cognitive flexibility can be an important skill to hone and keep in our emotional toolboxes. Though studies show that some people are naturally more resilient than others, just as some people are naturally more optimistic, there are ways to strengthen those muscles.

The first step to becoming more resilient is to understand how your brain works. When experiencing stress, one of the first things we typically do is appraise it to determine how taxing it may be.

Social support is one of the biggest assets that plays into that appraisal, says Jennifer Wegmann, a professor of health and wellness studies at Binghamton University whose research focuses on stress mindsets. Communities shifted in myriad ways during the pandemic years, and making friends as an adult has never been easy.

Another big piece of reframing your view of stress is changing the way you talk to yourself. Make a conscious effort to give yourself the support you would give a friend. To ease that fear, she recommends finding ways to make your stressor less scary.

If you have a stack of bills piling up, taking the first step of opening the envelopes and not putting pressure on yourself to take a second and third step could ease the process in the long run.

Mindfulness can also help. A huge part of resilience is making sure that you make decisions that match your values. And though you may think you already know what your values are, Wegmann recommends sitting down and thinking about what matters to you.

What is most important to me? Do you need to start saying no to more things to protect the time you need to exercise, or spend time with valued friends? Gratitude can be a piece of it, too. But all those twists and turns are taking you along this path.

And seeing that is part of having a broader perspective. Marques, who wrote Bold Move: A 3-Step Plan to Transform Anxiety Into Power , has seen people who have focused on resilient practices change the trajectory of their lives. In working with a nonprofit focused on men transitioning out of prison, she met a young man who told her that after a challenging look from another man, he asked a friend to bring him a gun so he could shoot him.

But in the time it took for the gun to arrive, he paused, thought about his options and what he wanted, and walked away.

After a presentation, a woman came up to her and said Marques had convinced her not to quit her job and deal with problems at work instead, and she got a promotion. Will you help keep Vox free for all? It is jointly sponsored by Wharton Executive Education and Wharton's Center for Leadership and Change Management, Wharton Professor of Management Michael Useem, Director.

Subscribe to the Wharton Work RSS Feed. Skip to content Skip to main menu. The Goal: Build resilience in yourself and your team. Nano Tool: Resilience — the capacity to bounce back from setbacks or to thrive during times of challenge or change — is not a fixed trait. How Companies Use It: Southwest Airlines has shown tremendous resilience through numerous financial and national challenges, most notably the terrorist attack of With 40 consecutive years of profitability in a business sector where profits can be excruciatingly tough to come by, the company continues to build resilience through a focus on Relationships and Affect.

It demonstrates a deep commitment to its employees, holding firm to its no-layoffs policy, even after when every other airline cut its workforce, and during the most recent recession. In a culture that celebrates humor and positivity, it encourages employees to have fun on the job.

At least 1 million Rwandans have been lifted out of poverty in just five years. Although Rwanda still faces exceptional challenges, its resilience can be attributed in part to two of the four resiliency factors: Learning and Efficacy. Action Steps: Here are just a few of the many ways that leaders can build resilience in themselves and others.

Ong, C. Bergeman, Toni L. Bisconti, and Kimberly A. Wallace, Journal of Personality and Social Psychology , , Vol. Reveals the findings of three studies which indicate that the occurrence of daily positive emotions serves to moderate stress reactivity and mediate stress recovery, and that over time the experience of positive emotions functions to assist high-resilient individuals in their ability to recover effectively from daily stress.

Southwick and Dennis S. Charney, Science Magazine , Vol. Describes the wide variety of human responses to stress and trauma, and many strategies and interventions designed to increase resilience for the prevention and treatment of depression.

Bartone, Charles L. Barry, and Robert E. Armstrong, Defense Horizons , No. Provides suggestions for increasing hardiness and stress resilience in organizations, primarily through leader actions and policies.

By setting the conditions that increase mental hardiness, leaders at all levels can enhance human health and performance, while preventing many stress-related problems before they occur.

Boyatzis, Melvin L. Suggests that to sustain their effectiveness, leaders should emphasize coaching as a key part of their role and behavioral habits. Southwest Airlines Culture YouTube , as described by founder and former CEO, Herb Kelleher Rwanda Vision YouTube About Nano Tools: Nano Tools for Leaders® was conceived and developed by Deb Giffen, MCC, Director of Innovative Learning Solutions at Wharton Executive Education.

Download this Nano Tool as a PDF Share This Share. Share 1. Archives Nano Tools Poll Results

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages.

Her TEDx talk, "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time. Resilience refers to how well you can deal with and bounce back from the difficulties of life.

It can mean the difference between handling pressure and losing your cool. Resilient people tend to maintain a more positive outlook and cope with stress more effectively.

Research has shown that while some people seem to come by resilience naturally, these behaviors can also be learned. Whether you're going through a tough time now or you want to be prepared for future challenges, you can build resilience by:. Finding a sense of purpose can help you find meaning in life's challenges.

Instead of being discouraged by your problems, with a defined purpose, you'll be more motivated to learn from past experiences and keep going.

Examples of purposes include:. In the face of emotional hardship—such as the death of a loved one or the end of a relationship —finding a sense of purpose can be especially important in your recovery. This might mean becoming involved in your community, cultivating your spirituality , or participating in activities that are meaningful to you.

Having confidence in your own ability to cope with the stresses of life can play an important part in resilience. Becoming more confident in your own abilities, including your ability to respond to and deal with a crisis , is a great way to build resilience for the future.

Listen for negative comments in your head. Research has demonstrated that your self-esteem plays an important role in coping with stress and recovering from difficult events.

Remind yourself of your strengths and accomplishments. It's important to have people you can confide in. Having caring, supportive people around you acts as a protective factor during times of crisis. While simply talking about a situation with a friend or loved one won't make your troubles go away, it allows you to share your feelings, get support, receive positive feedback, and come up with possible solutions to your problems.

Flexibility is an essential part of resilience. By learning how to be more adaptable, you'll be better equipped to respond when faced with a life crisis.

Resilient people often utilize these events as an opportunity to branch out in new directions. While some people may be crushed by abrupt changes, highly resilient individuals are able to adapt and thrive. Staying optimistic during dark periods can be difficult, but maintaining a hopeful outlook is an important part of resiliency.

What you are dealing with may be difficult, but it's important to remain hopeful and positive about a brighter future. Positive thinking does not mean ignoring the problem in order to focus on positive outcomes.

It means understanding that setbacks are temporary and that you have the skills and abilities to combat the challenges you face. When you're stressed, it can be all too easy to neglect your own needs.

Losing your appetite, ignoring exercise, and not getting enough sleep are all common reactions to a crisis situation. Instead, focus on building your self-nurturance skills, even when you're troubled. Make time for activities that you enjoy. By taking care of your own needs, you can boost your overall health and resilience and be fully ready to face life's challenges.

Research suggests that people who are able to come up with solutions to a problem tend to cope more productively with stress compared to those who cannot find solutions to problems.

Whenever you encounter a new challenge, make a quick list of some of the potential ways you could solve the problem. Experiment with different strategies and focus on developing a logical way to work through common problems. By practicing your problem-solving skills on a regular basis, you will be better prepared to cope when a serious challenge emerges.

Crisis situations are daunting. They may even seem insurmountable. Resilient people are able to view these situations in a realistic way and then set reasonable goals to deal with the problem. When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you.

Brainstorm possible solutions, and then break them down into manageable steps. Simply waiting for a problem to go away on its own only prolongs the crisis. Instead, start working on resolving the issue immediately. Eating lots of processed and takeout food can take a toll on your brain and mood, sapping your energy, and weakening your immune system.

Manage your overall stress levels. Taking steps to manage your overall stress can break the hold it has over your life, improve your mood, and help you build the resilience you need to hold up under pressure at this time.

You are not your crisis. By pursuing activities that bring purpose and meaning to your life, you can keep your problems in perspective, prevent them from overwhelming you, and maintain your identity.

Everyone is different so we all have different ways of experiencing purpose and meaning. Give help to others. By proactively helping others, you can regain a sense of control as well as find purpose in your life. In fact, giving support can be just as beneficial as receiving support.

Pursue your hobbies and interests. An important part of coping with adversity and making it through tough times is to foster qualities of persistence and endurance.

As you plot a road through the darkness, you need to find ways to stay motivated and persevere. Deal with your problems one step at a time. If a problem is too big to deal with all at once, try breaking it down into smaller, more manageable steps.

If your problem seems to have no possible solution, you can still take action by drawing up a list, researching more about the subject, or seeking the advice of a trusted friend or loved one. Celebrate small wins. To stay motivated and positive as you navigate stormy seas in life, take a moment to savor your small successes.

Try to maintain a hopeful outlook. Try taking a step back and examining your situation as an outsider. Are their rays of hope that you can focus on? Express gratitude. Taking a moment to acknowledge your gratitude for such small things can provide respite from the stress and really boost your mood.

Be kind to yourself. Everyone adjusts to change and upheaval differently. Self-compassion is an important part of building resilience, so go easy on yourself.

Recovering after a crisis, natural disaster, or disturbing event. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

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Harvard Health Partnership Audio Meditations Newsletter. Experiencing hardship and adversity. Copy Link Link copied! If everyone on my team said, "Let's wait and discuss with Mario what he thinks our priorities are," before every decision, they might end up waiting two weeks just to get on my calendar.

That pace doesn't work. If I enable my team with all the correct data and the framework I use to determine priorities, they can understand what I would do if I was there and make the right decisions themselves. Communicate priorities , objectives and values loud and clear so everyone can act confidently despite constant change.

Related: 5 Master Skills Supporting Resilient Leadership in Turbulent Times. Keeping up with team mental health and wellness is critical during uncertain times. I remember when some of our people came to me wondering if a company kickoff was too expensive now that we've grown from 50 to team members.

I reminded them of our first company objective — happy people with a healthy and diverse culture. This is the framework that would determine our priorities. With so much uncertainty, people's happiness can be hanging on by a thread, so I gave the company my full support and told them it was necessary.

Nurture team happiness and a commitment to employee health and wellbeing because prioritizing employees makes them want to keep overcoming hurdles for the company's health. Related: 11 Ways Emotionally Intelligent People Overcome Uncertainty.

Letting go of stress lets us embrace change easier. Cultivate a sense of calm. Sure, water is leaking into my house, and I got a bad deal on the ugliest rental car, but while I could complain about these inconveniences, I never let them stress me out. I was at a hotel when this guy started screaming at the front desk attendant demanding a room upgrade because his room had ants.

I had to hold in my laughter. It served him no purpose in getting stressed about it except maybe aging faster. A week down the line, none of it would matter.

Instead of taking on stress when things bother us, practice resilience and try letting them go. Let people make mistakes and learn from them. We can get the tactical, day-to-day efforts right or wrong, and it still trends in the same direction.

A client once became aggressive with me, and I lost my cool. After I left, I realized I probably said the wrong thing. I emailed the client and called an all-hands meeting to explain to everyone how I screwed up. I told them we'd get another chance to win the next one.

Six months later, that client spent a few million dollars with us and became one of our top ten customers because we owned up to our mistake and were persistent in rectifying that relationship. Related: Never Underestimate the Power of Adversity: How Hardship Builds Resilience.

I advise any founder to find leaders they respect and admire to be an advisor. If no one comes to mind, come to me. I'm happy to mentor young leaders because I know how valuable this kind of guidance was for me over these past few years.